How To Lose Stomach Fat With Other Exercises
Ab exercises will also help you lose belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat.
Not only to they help you tone up fast, they also strengthen your back, fix your posture and help you lose belly fat!
We also love yoga, hula-hooping and the good standby Abs of Steel videos, and trust me the outfits in the 1990s video will increase the cardio aspect just from laughter alone!
There are also a slew of videos online, find one you love and can stick to every few days and youll be toning as you shed the unwanted belly fat.
You dont have to work out for long periods to burn belly fat. Adding just 15 minutes of any exercise can help you burn that belly fat.
More tips on how to burn belly fat fast below
You Haven’t Got The Right Exercise Balance
With all the different tips out there, it can be tricky to understand exactly which exercises work the best. “HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength and resistance exercises too,” shares Dr Luke. “Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored.”
Avoid Foods That Cause Belly Fat
If you want to know how to burn belly fat, there are some foods you should be avoiding. In this section we will share how to burn belly fat by removing a few ingredients from your pantry.
The best diet for losing belly fat involves phasing these foods out by filling your diet with the healthy ingredients in our Top 10 Foods That Burn Belly Fat Fast section above.
There is a chance you are eating food that is causing excess belly fat. You may even think that meal is a healthy one. Its time to start looking at the ingredient list first, and the nutrition label second.
Processed food and fake sugars cause weight gain and increase belly fat. Removing the frozen dinners and diet sodas from your life will immediately help you burn that belly fat.
Recommended Reading: How To Make Your Stomach Hurt
You’re Not Tracking Your Progress
Another important point from Dr Luke. While every person is different and what weight loss plan works for them will be different, tracking your progress can serve as an encouraging reminder that what you are doing is working.
“There are some great apps and wearable tech devices available that make it easier to stick to your plan. They can help you monitor your goals, your food intake and the calories burned during exercise. If these arent an option, write down a meal and exercise plan. This will help you stick to your goals and remain focussed,” he explains.
You’re Not Eating Enough Protein
Protein is great for fat loss, according to Dr Luke. “It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack.”
Good sources include:
- tofu
- chickpeas.
Remember, though: do opt for the lean sources of protein where possible, as some can be deceptively high in saturated fat, he advises. Need some inspiration for low carb, high protein meals? Look no further.
Read Also: How Do You Detect Stomach Cancer
You’re Drinking Too Much Alcohol
Can one too many pintsreally earn you a beer belly? Well, yes. As you gulp down your drink, your body turns the alcohol into acetate, which your body cant store. It becomes your primary energy source, and the proteins, carbs and fats swirling around your digestive system are converted to fat by default.
Factor in the excess calories from your drinks with the gut-busting kebab you pick up on the way home and suddenly youre looking at excess fat storage.
Not only does a night on the sauce send your cortisol levels through the roof, it saps your testosterone, which means youll find it more difficult to build lean muscle and burn fat as fuel.
Exercises To Help Belly Fat
There are many exercises out there, but not all are created equal when it comes to banishing belly fat. However, scientists and doctors alike agree that incorporating physical activity into your daily routine is a great way to burn off unwanted belly fat. Here are some exercises for belly fat that you can try to help you slim down your waistline.
Aerobic or Cardio Exercise
Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat.
Some great cardio of aerobic exercises for belly fat include:
- Walking, especially at a quick pace
- Jump squats
- High knees
To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times.
Abdominal Exercises
Because belly fat sticks to the waistline and stomach region, doing some abdominal exercises can help to combat it. They can help to tone and flatten the stomach while providing you with a good source of exercise.
These exercises are great for men and women of any age. Some abdominal exercises for belly fat that you can try at home include:
- 60-second planks
- Leg lifts
Weight and Resistance Training
Some weight training exercises for belly fat to include in your routine are:
- Bicep curls
- Squats
- Tricep kick-backs
You May Like: Why The Bottom Of My Stomach Hurt
Can You Massage Away Stomach Fat The Do’s And Don’ts Of Massage For Weight Loss
This article was co-authored by wikiHow Staff. Our trained team of editors and researchers validate articles for accuracy and comprehensiveness. wikiHow’s Content Management Team carefully monitors the work from our editorial staff to ensure that each article is backed by trusted research and meets our high quality standards. This article has been viewed 5,014 times.Learn more…
Massage can improve your general health and wellness, but can it help you get rid of stubborn belly fat? The idea of simply massaging away fat might sound too good to be true, but there’s actually some scientific evidence to back it up.XResearch source While massage alone might not help you lose as much weight as a healthy diet and exercise would, it can help the process along. Here, we’ve collected some answers to some of your most common questions about the effects of massage on stomach fat.
What Is The Best Weight Lifting Program To Lose Belly Fat
The single, most effective weight lifting program to lose belly fat is circuit training. Circuit training is a style of working out where you complete a set exercises back to back, rest for a few mins, then start over.
The order of the exercises allows one muscle group to rest while another is working. The result is a system that taxes your cardiovascular endurance and burns fat like no other.
Heres an easy outline to help you build your own circuit by selecting from the best weight lifting exercises to lose belly fat.
Don’t Miss: What To Do When Your Stomach Is Upset
We Have 3 Free Weight Loss Plans All Which Incorporate Most Of The 10 Tips Below
All three of the above plans will help you lower belly fat so you can get the flat stomach youve been working for.
You can burn that belly fat by slightly modifying your diet. The above diet to lose belly fat are free!
Below you will find 10 ways to lose belly fat including some flat stomach workouts!
Swap Ketchup For Salsa
Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar up to four grams per tablespoon and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
Recommended Reading: How To Tighten Stomach Overnight
Exercise And Strengthtraining: A One
Exercises that increase the heart rate and make you sweat help you lose weight in general both visceral fat and the subcutaneous fat under the skin. Aerobic exercise burns overall calories and helps you reduce total body fat.
Dr. Butsch says the key to losing abdominal visceral fat seems to lie in a combination approach. He suggests trying 20 minutes of whole-body strength training plus a cardio routine to strengthen muscle cells and increase fat burn.
You’ve Got Too Much Of The Wrong Gut Bacteria
Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite and much more besides.
Now, two groups of beneficial bacteria are dominant in the human gut, the bacteroidetes and the firmicutes. However, the number of bacteroidetes is decreased in obese people when compared with lean people, according to research.
In another study, scientists took stool samples from 1300 twins and found that the less diverse your gut bacteria, the more likely you are to have belly fat. Grow your gut community to shed serious timber.
Read Also: How Do You Tighten Up Your Stomach
Eat More Berries Loaded With Antioxidants
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
How To Lose Belly Fat Fast
Right, by “fast”, we’re going to have to assume you are looking for answers to how to lose belly fat efficiently and safely. That’s the only way we know how to do things at WH and the only way we plan on doing things, too.
One way to make sure you’re as dialled into your belly fat loss journey as possible is to get more granular with your nutrition. Now, ifyou’re already familiar with counting calories, listen up this is how to fine-tune your fat loss efforts to focus on how to lose belly fat in particular. It’s known as learning how to count and calculate your macros.
“Counting macros” is a diet technique to make sure you’re eating the right amounts of each macronutrient protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient.
How? Well, each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function.
Tweaking the volumes you eat can help build muscle and lose body fat more efficiently, as well as allowing you to re-incorporate some of your favourite foods. Because you’re looking at what makes up what you eat, foods that are less nutrient-dense can be incorporated . All you’ll need to do is work out how that impacts the rest of your day.
Read Also: Can You Get Stomach Cancer From Smoking
The Best Exercise For Belly Fat
We’ve been conditioned to think that super hard exercise are going to be the things to help us get results, especially when we’re trying to lose lower belly fat. In fact surprise, surprise it’s much more holistic than that and is about keeping your nutrition, exercise and general movement in check concurrently.
Outside of gym workouts , the movement you’re doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can actually contribute more to hitting your healthy fat loss goals. This type of movement is known as NEAT and is a cornerstone of healthy body composition.
‘NEAT simply refers to the energy used carrying out any daily activity that isn’t formal exercise or sleeping,’ says Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.
NEAT plays a major role in how much energy you expend per day and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.
You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they’ll all contribute to the process in which you lose belly fat.
Learn everything you need to know about NEAT exercise with this full explainer.
Avoid Sugar And Sugar
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Studies show that added sugar has uniquely harmful effects on metabolic health .
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver .
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (
9 ).
A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages .
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.
Don’t Miss: Do Puppies Grow Out Of Sensitive Stomach
Vegetables That Will Make You Lose Belly Fat In 1 Week
October 14, 2019, 5:40 am8.1k Views
Forming part of the right foods that will help you lose belly fat are vegetables. We all know that fruits and vegetables are good combinations if we want to be healthy. Adding to that is the privilege of losing unwanted fat in our body. There are types of vegetables that will make losing belly fat in 1 week.
Vegetables are rich in different types of vitamins and minerals. Depending on what you consume, you will achieve the results you want in losing belly fat in so short a time. Yes, there are also rules to follow if you want to make sure that you achieve your goals. Part of the rules is focusing on the right set of vegetables that will make you lose belly fat in 1 week.
Question 4 Of : Do Self
Don’t Miss: How To Treat Stomach Ulcers At Home
A Final Note On The Best Way To Lose Belly Fat
Okay, so we’ve given you the good stuff when it comes to learning how to burn belly fat, the best diet to lose belly fat and belly fat exercises to add in to your routine. Basically everything you need to know about how to reduce belly fat.
The one takeaway we hope you leave with, though, is that for all of the ways to lose belly fat, the way you speak to and view yourself is the most important thing in all of this. Whether you do or do not want to lose stomach fat, you are still worthy of love and respect from yourself. If you feel that the only thing you can focus on is trying to lose fat fast or entering into any unhelpful and unhealthy habits, take a step back and reassess. Focus on small things like watching your stress, sleeping well or choosing nutrient-dense foods. Small, attainable goals add up to very big wins don’t lose sight of that.
*Women’s Health Naked Survey 2018